Alkavalla min 45 min ajan. Noin 45-50 sek töitä.

1. Laite
2. Farmari kävely yksi kahvakuula/käsipaino
3. Laite
4. Sivulankkupito kierolla oikea/vasen
   
5. Lepo

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each

@2x24/16kg
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

AMRAP 30 mins ( You Go, I GO)
30 t2b
30 machine cals
30 m bw lunges/ person
30 double DB DL@heavy
30 push up

Goal: 3+rounds

4-5rounds:

16/12cal row
12 box jump over
8 c2b / scaled pull up

rest 2min

30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)

Scaled WOD
AMRAP 20:
15 burpees
15 alternating DB snatches
100-m double-DB farmers carry

Power Clean
10min Time Cap
Heavy set of 2

Snatch pull + Hang snatch (below the knee)

6 to 8 x 1+2 @ 65+%1RM snatch, go every 1:30-2:00

For time:

3rounds:
15/12 ski calories
10 ttb
5 wall walk
.
.
Scaled For time:

3rounds:
15/12 ski calories
8 ttb
3 wall walk

TARGET UNDER 7MIN, TIME CAP 10MIN

Push press

8-8-6-6

E2,5MOM / 2-3 RIR

As many Reps as possible in 15 minutes of :

30 Sit-Ups
30 Kettlebell Swing 20/12kg
30 Calories Any Machine
0:30 Side Plank Both Sides
30 Air Squats